Compared to San Diego where I use to live years ago, here in the Pacific Northwest the seasons are noticeably different. So when fall comes around and the rain becomes more consistent, it requires a little more motivation to run outdoors.

Using a combination of indoor cross training and running outdoors keeps the workouts from getting stale. If you belong to a gym, you can add in the treadmill, stationary bike, and elliptical trainer to your workouts.

Here are a few steps to add some variety to your outdoor running during those cold and wet winter months, and to keep the workouts interesting.

• Reward yourself with some new rain attire

Set a short-term goal of running a race, and then reward yourself! Go out and buy some new rain gear. This could be anything from gloves to a waterproof rain jacket. You’ll look forward to your next foul-weather workout with this new gear.

• Listen to something to help pass the time

If you’re already use to grabbing an ipod or mp3 player before heading out, consider listening to something different than the usual. Download a podcast, or even listen to your favorite TV show while on the run. Time will fly, and if you’re listening to something inspirational, you will too!

• Mix in some speedwork

If you normally run the same pace on your workout, rain or shine, consider mixing it up for variety. Pick a stretch of road and run it faster than your normal pace, based on either time or distance covered. I try to add in at least a couple segments on my workouts like this. You’d be surprised how much faster you’ll cover the same distance with this variety. And, you’re getting a better workout in the process.

Keep up the running and stay motivated! Please feel free to leave a comment, thanks!

It’s only a 2 mile trip to work, but a nice way to start off the day. Just about the time I’m warmed up, I’m done.

After putting in a full day and riding back home on the bike, it was time for a trip to the local fitness club. Instead of driving there, I got back on the bike for the trip which was another 2 miles in a different direction. My goal was to complete a short indoor workout with enough daylight left to get back without a light.

After getting to the club, I put in about 10 minutes on the weight machines for that upper body workout. After that, I jumped on the Precor 100i elliptical trainer. With this machine, you can nearly reach a full running stride, so it’s a good substitute for running. What really gets my quads burning is when I go into a stairstepper mode. Keeping the body level and letting the legs do the work takes its toll after only 20 seconds, then I’ll switch back to a full stride on this versatile machine.

After 10 minutes on the elliptical, I hit the treadmill for 10 minutes. I set the belt for an 8-minute pace, then practiced taking longer strides to slow down my cadence. Ordinarily at this pace, my cadence would have been a bit faster, so this was a good way to mix it up. Once this was complete and after a quick shower, it was back on the bike for the 2-mile trip home. There was just enough daylight to get by without a light. It was a great cross training workout today!

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Cartilage is a protein that acts as a padding between the bones of the joints. As we age, the water content of cartilage increases while the protein decreases. It’s important to supply the joints with essential nutrients to keep them functioning properly.

Similar to many other health issues, there’s a strong connection between nutrition and joint health. Certain foods and nutrients can improve joint function, such as:

• Antioxidants – These nutrients fight free radicals. Some of the foods they are found in are berries, broccoli, tomatoes, red grapes, garlic, spinach, tea, carrots, soy, and whole grains.
• Fatty Acids – certain ones, such as omega-3s promote joint health and flexibility. Some great food sources include salmon, sardines, herring, as well as assorted vegetables, nuts, seeds and whole grains.
• Sun Chlorella – this superfood contains essential fatty acids as well as other nutrients and phytonutrients like protein, fiber, amino acids, B vitamins, lutein, and folic acid. It also contains calcium and vitamin D for bone and joint health.

To your good health!

I developed a pain in my right heel which makes it hard to stand on it at times. So, this is where the cross training comes in.

If this was summer time with good weather, I’d rely more on biking on the roads instead of running until the heel gets better. Luckily, I belong to a fitness club and am able to use their equipment for the sake of variety.

Ordinarily, I’d go for about a 4 or 5 mile run. Before going outside, I’d strap on the Garmin Forerunner 305. But with my heel the way it is, I did some cross training instead.

I spent the first 10 minutes on a lifecycle. The guy next to me was on a bike with a wheel that generated a slight breeze, so it was nice to get that during the 10-minute workout. After that, I headed over to the stairclimber for another 10 minutes. Then next to that, I got onto the elliptical trainer for another 10. By the time I was done, it was a great workout and didn’t even seem like 30 minutes.

None of this workout put any undue pressure on the heel, so it didn’t make it any worse for wear. I’ve done some occasional cycling on the stationary bike, as well as using the elliptical, but it’s been a while since I’ve been on the stairclimber. That’s the one I should add to the routine more often. This is good use of the calves and quads.

Even if you’re not dealing with an injury, cross training provides a diversion from the routine and targets some muscles differently than running. And this can only enhance your overall running fitness. To your good health!

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